The deltoid muscles (deltas) consist of three bundles: anterior, middle and posterior. Each of these bundles works like a separate muscle, performing different movements. The front bundle raises the arms vertically, the middle one - horizontally, and the back bundle works by spreading the arms when the body is in the tilt position.
It is necessary
Barbell, two dumbbells, racks, bench
Instructions
Step 1
Because of this alignment of forces, the basic standing and sitting presses, which load the front and middle beams, leave the back beam unloaded. The question arises: how to pump up the rear deltas?
Step 2
Few people know, but the rear deltas are very well loaded during back workouts. Back training is performed using exercises to abduct the elbows back, therefore, it is necessary to swing the rear deltas along with the back.
Step 3
So, the first exercise: press the bar from behind the head while standing. Install the bar on racks at your own height. Select the weight so that you can easily remove the bar from the racks and perform the specified number of repetitions. Grab the barbell with a grip wider than your shoulders. Remove the bar from the racks and squeeze into straight arms. Fill your breasts? with a powerful breath - this will become the support of the spine. Slowly, in a controlled manner, lower the barbell behind your head to ear level. Dropping it lower there is a risk of shoulder injury. Do 3 sets of 10 reps.
Step 4
Exercise 2: Seated Bent Over Lateral Raises. Take two lightweight dumbbells. Sit on the edge of the bench with your feet parallel. Lean your torso forward so your chest touches your knees. Hold the dumbbells on straight arms, under the hips. With a powerful movement along diverging trajectories, lift the dumbbells to the sides, extremely high. Slowly and in a controlled manner, return the dumbbells to their starting position. Do 3 sets of 15 reps.
Step 5
After completing the above exercises, do the required number of sets of wide grip pull-ups so that you have a total of 100 repetitions of pull-ups.
